Italian Rosemary Chicken

My recipes are grain free, refined sugar free, and many are dairy free. I have been writing recipes for over 30 years. My friends are the ones who encouraged me in starting a blog. I am very thankful to my friends who believe in me and who encourage me all the time. I am grateful to my functional doctor who taught me how and what to eat. Changing my diet has changed my life. I am back in the world of living again.

I love being a homebody. However, during the school year, I am out of the house 6 days a week. This week I needed a break and have spent 3 days at home. How nice it has been to stay at home. I have had some time to write my blog, take pictures, write recipes and various other items. I really needed to recharge myself so that I can go back to my regular schedule.

On a recent grocery store shopping trip I purchased some fresh herbs. I purchased parsley, rosemary, and oregano. Fresh herbs are a wonderful addition to any recipe. I think rosemary is a very pungent herb. I use in small amounts. This dish has a wonderful aroma and slight rosemary flavor with a slightly acidic and salty flavor from the lemon juice and balsamic.

This recipe is KETO and full of flavor. I make a brown sugar from Coconut sugar and a little maple syrup. Even with this slight sweetness, this recipe is low in carbohydrates.

Nutritional Facts are listed below.

 

1 tablespoon fresh rosemary chopped

1/2 teaspoon marjoram

1/2 teaspoon crushed fennel seeds

1/2 teaspoon salt

1/4 pepper

2 teaspoon fresh grated lemon juice

1 teaspoon fresh lemon peel

4 tablespoon balsamic vinegar

3 minced garlic cloves

1 cup chicken broth

1 teaspoon coconut sugar

1/2 teaspoon maple syrup

4 chicken breasts

 

Preheat oven to 400. Lay chicken breasts in the bottom of a covered casserole dish. Combine the Italian seasonings, rosemary, marjoram, fennel, salt, and pepper. Sprinkle a small amount on each chicken breast.  Add lemon juice, lemon peel, and minced garlic. Sprinkle a tablespoon of balsamic on each breast. Combine coconut sugar and maple syrup. Combine the coconut sugar mixture and chicken broth. Pour chicken broth into the covered dish. Cover the dish and place in oven. Bake breast 40-50 minutes.

 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 134
% Daily Value *
Total Fat 2 g 3 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 61 mg 20 %
Sodium 331 mg 14 %
Potassium 294 mg 8 %
Total Carbohydrate 8 g 3 %
Dietary Fiber 0 g 2 %
Sugars 6 g
Protein 19 g 38 %
Vitamin A 1 %
Vitamin C 35 %
Calcium 2 %
Iron 3 %
* The Percent Daily Values are based on a 2,000 calorie diet so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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